Guided For runners, cyclists and triathletes
Your training plan, written in a conversation.
Say what you are training for. The assistant writes a plan in phases around the weeks you actually have, and then keeps score against what you really ran.
Closed beta. Access is by invitation while it runs.
Three answers, and the plan is there
Two ways to the same plan. Fill in a short form, or say it in your own words and let the assistant write it, with the reasoning next to every block so you can argue with it.
-
1
Say what you are training for
A race and a date. A time you want. Or simply: I would like to get through thirty kilometres in one piece.
-
2
It reads your last eight weeks
How much you actually run, on which days, at what pace. The plan starts where you are, not where a textbook assumes you are.
-
3
You get a plan in phases
Base, build, peak, taper. Week by week, session by session. Something changes? Say so, and the rest of the plan moves with it.
Vienna Marathon on 18 April, and I would like to stay under four hours. I can train four times a week, on weekdays only in the evening.
Four is enough for that. Your last eight weeks average 32 km, which is a base to build on rather than start from, and the peak week will land around 55. Where should the long run go?
Sunday morning. Two other things: I am away for two weeks in December, and my left knee was complaining in spring.
Then those two weeks become recovery and the build shifts behind them, which costs you nothing at this distance. For the knee the long run grows by at most one kilometre a week, and the hard sessions go on the track instead of the road.
Fine. Can we put the tempo sessions on Tuesday?
Done. Tuesday is tempo, Thursday easy, Saturday short, Sunday the long one. Here is the whole shape of it.
- Base8
- Build7
- Peak3
- Taper2
20 weeks, about 280 km, four sessions a week.
Building a plan from the form is part of every account. Writing one in conversation, and changing it the same way later, is part of the subscription.
A plan is worth nothing until it meets the week you actually had
Strava knows what you ran. It does not know what you meant to run. That gap is the whole point of this application.
Every planned session carries a state: done, partly, missed, still open. Named tolerances decide it, not a feeling. Ten per cent short on distance still counts as done.
So the question the dashboard answers is not how much you ran this month. It is whether the goal in April still adds up.
What you get besides the plan
All of it computed from the activities you already have. Nothing to fill in, nothing to keep up to date by hand.
-
Load you can read
Fitness, fatigue and form on a scale calibrated to you, not to a professional twice your volume.
-
Real personal bests
The fastest kilometre inside a run, taken from the stream. Not the one run that happened to be five kilometres long.
-
Milestones of your own
Intermediate goals with a date and a target time, ticked off by the sessions that met them.
-
Equipment that counts itself
Kilometres per pair of shoes, accumulated from your activities, with a warning before they are worn out.
-
Resting heart rate and injuries
Kept in one place, and used. A complaint you record is a complaint the next plan works around.
-
The weather you actually ran in
Taken for the place and the hour of the activity. A bad pace at thirty degrees is not a bad pace.
Your data stays yours
- Read, never write. PhormLab does not touch your Strava account. It takes a copy of your activities and leaves everything as it found it.
- Nothing sold, nothing tracked. No advertising, no analytics service, no third party watching you read this. One cookie, and it is the session you are signed in with.
- One click and it is gone. Delete the account and the data leaves the database at once, not in thirty days. Take it with you first, in one file.
Heart rate and injuries are health data. They are stored because the plan is computed from them, and for nothing else. The whole privacy notice
Ready when you are
Connect Strava, answer three questions, and see whether your goal still adds up.
Closed beta. Access is by invitation while it runs.